09/19/2022 - the_mud_room - Quarantine Checklist Throwback!

BackBlast:

Throwback to those quarantine days when we were just happy to be able to gather outside with friends and do something! We each had a copy of a checklist which we could do at our own pace, pick what we wanted, and listen to quarantine songs like “I want a new drug”… EXCEPT, there were 2 sections that were required to complete – 3 running challenges and a total of 50 Burpees!!

This was not intended to be completed within our timeframe, but you could continue at home 😉 or those that didn’t make it this morning could give it a try!

The Thang:

Complete and check off the exercises you want to challenge yourself with and don’t forget the burpees / runs. We used the long loop run as our warm up so that we were together going around Halcyon, then each of us jumped into checking off the sheet.

	Completed			Completed
Running (Required)			Heart Rate
Long Loop			20 x 5 Mountain Climber (single)
Stairs – 4 up and down			21 x 5 Jumping Jacks
Stairs to opposite building			Merkins
Burpees (Required)			20 Regular
10 Burpees			21 Wide
10 Burpees			Jumping Station
10 Burpees			20 x 5 High Knees (L/R=1)
11 Burpees			21 Forward/Backward =1
Arm Pain			21 Side/Side =1
20 Overhead Press			Core
21 Flys			20 Reverse Crunch
20 Bench Press			21 Heels to Heaven
21 Curls			20 Rosalita (45°)
Leg Pain			21 Flutter Kicks (L/R=1)
20 Jump Squats			20 Russian Twists (L/R=1)
21 Lunge Walk (L/R=1)			21 Bicycles (L/R=1)
Plank Pain			20 Dying Cockroach (L/R=1)
Macarana Plank 20 (each side = 1) hands, elbws, shldrs, hips, knees, toes
21 second plank each – high, low, each side

COT:

From Theodore Roosevelt: Do what you can, with what you have, where you are.